Here’s yet another reason to eat right: what you eat may help ward off diabetes.
Excess weight is the #1 risk factor for type 2 diabetes—which affects nearly one of every 13 Americans. What’s the connection between weight and diabetes? Fat cells secrete hormones and other chemical signals that eventually lead to insulin resistance and then diabetes.
But a recent study by those smart folks at at Harvard Medical School found that coffee and alcohol (in moderation, of course) can also help lower your risk of getting the disease. Among the foods and beverages they outlined that can help manage, and even prevent, type 2 diabetes are:
Fiber. Fiber from cereals, breads, and grains seems to be the most beneficial. Eating plenty of whole grains appears to reduce the risk of developing type 2 diabetes by 40% compared with a diet low in whole grains.
Coffee. One cup of coffee a day—decaf or regular—lowered type 2 diabetes risk by 13%, and two to three cups a day cut the risk by 42%, compared with no coffee intake at all.
Moderate alcohol. Compared with men who abstained from alcohol, men who had two to four drinks per week had a 26% lower risk of type 2 diabetes. Five to six drinks per week dropped the risk even more, by 33%, while one or more drinks a day cut risk by 43%.
Nuts. Women who ate nuts or peanut butter at least five times a week had a risk of type 2 diabetes 20% to 30% lower than those who rarely ate nuts.